To get big biceps you need a diet plan as well as a training plan. Let’s assume you already have good eating habits. Your eating quality natural foods 5- 6 meals a day, about every 3 hours, with good ratio of lean protein, carbohydrates and good fat at every meal. Make sure you drink, at minimum, half your bodyweight, in ounces, of wate every day.

Do your big lifts first in your lifting routine. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.

I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. Even if you didn’t do isolated arm exercises, your arms will still get worked doing the compound exercises.

Biceps assist in all upper body pulling exercises,. You will not perform well on your compound exercises if you do your isolated arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

Pre-exhaustion training is where you reverse the aforementioned plan. You would do an isolated exercise first to tire out a support muscle, so when you did the big exercise, the main muscle doing that exercise would have to work harder to do the job, since its support system would be pre- exhausted. For instance; you could do a few sets of biceps curls before going on to do pull ups. The theory being that your lats would get more work due to the fact that your biceps are tapped. This sounds great in theory, as to whether it really gets the job done is up for debate Give it a try and see what you think.

Okay, you’ve got your main compound exercises done and it’s time to move on to your arms to get big biceps. Hit your arms from as many angles as you can, but don’t over do it. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 – 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. Do these all palms up.

You can superset your biceps with similar three position tricep exercises. For instance an overhead triceps extension for the stretched position; a standing triceps pushdown for the middle position and a triceps kick-back for the peak contraction position.

Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. When it’s time to do arms next, work a different position,. You can do reverse curls for a few sets to warm up.

To hit the brachialis muscle under the biceps and maintain good balance in the arms, turn your hands palms down. The brachialis is the workhorse in the upper arm for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. The biceps will be pushed up and look larger if you hypertrophy the muscle under it, the brachialis.

If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.

Work hard, get green and eat well!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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